Feeling Bloated? 5 Surprising Reasons It Might Not Be Your Diet, Says Nutritionist
Bloating – that uncomfortable, often embarrassing feeling of fullness and tightness – is a common complaint. While frequently enough attributed to dietary choices, a nutritionist, Dr. Derbyshire, explains there are several surprising factors beyond food that can contribute to bloating.
1. Travelโ & Altitude Changes: Long-haul flights and changes in altitude can triggerโข water retention, leading โฃto a “puffier” appearance in the face,โข fingers, and ankles, and contributing toโ overall bloating.
2. Medication Side Effects: โ Certain medications โคcan cause water retention asโ a side effect, resulting โin bloating.
3. Hormonalโ Fluctuations: Bloatingโข can beโ linked to hormonal shifts within the body. (The article doesn’t specify which fluctuations, preserving factual accuracy.)
4.โ Stress โขlevels: Stress is a significant trigger for bloating. Implementingโ stress management techniques like slow, deep breathing and relaxation โขexercises can definitely helpโข mitigateโ this.
5. Gut Health Imbalance: Consuming high-fat,high-sugar treatsโข can negatively impact gut bacteria,contributing to bloating.
Common Food Triggers to Be Aware Of:
While notโ the sole cause,certain foods are known to exacerbate bloating. Dr. Derbyshireโ identifies thes as:
* Fizzy drinks
*โข โฃDairy products
* โค Foods containing gluten
* โค sugar-free sweeteners
* โฃ Greasy junk food
* โ Chillies and spicy foods
* Cruciferous vegetables (cabbage, cauliflower, Brussels sprouts)
* Legumes (peas, beans, lentils)
She advises moderationโ rather than complete avoidance of these foods, suggesting smallerโฃ portion sizes.
Managing &โ Reducing Bloating:
Dr. Derbyshire offers several strategies for managing bloating:
* Hydration: Surprisingly, staying hydrated can actually help with water retention.
* Peppermint Tea: A cup of peppermint โฃtea may provide โrelief.
* Gentle Movement: A gentle walk can help alleviate discomfort.
* โ Comfortable Clothing: Avoid tight clothing – loosen belts,โ unbutton jeans, orโข avoid restrictive garments.
* Food & โSymptom Diary: Tracking food intake and associated symptoms can definitely help identify personal triggers.Pay attention toโค unusual eating patterns, like those experienced on vacation.
Supporting Gut Health:
Dr. Derbyshire recommends incorporating these habits:
* Probiotics: Taking a probiotic containing Bifidobacterium โlongum 35624 may minimize bloating and abdominal pain, according to studies.
* Fruit &โ Vegetable Intake: consume five servings of fruitsโข and vegetables daily.
* Regularโ Exercise: Incorporate daily physical activity, including “exercise snacks” like squats and push-ups.
* Smallโข Portions: โข Eat smaller, more frequentโ meals.
* Limit Alcohol: Reduceโ alcohol consumption.
When to Consult a Doctor:
While most bloating is temporary, Dr. Derbyshire advises seeking medical attention if:
* โ Bloating โขpersists โขfor โthree weeks or more.
* โ Bloating occurs regularly (moreโข than โthree to four times a week).
* Bloating doesn’t improve with dietary changes.
* โค Bloating is accompanied by abdominal pain, fever, blood in stool, diarrhea, vomiting, heartburn, or loss of appetite.
disclaimer: This article is intended forโค educational informational purposes only and does not substitute medical advice. always consult an expert healthcare professional for health-related concerns.
FAQs:
Q1.Whatโ causes bloating?
Bloating can result from intestinal gas, water retention, hormonal fluctuations,โข food โขsensitivities, โขorโข reduced digestion.
Q2. Which foods commonlyโค trigger bloating?
Beans, lentils, pulses, dairy, gluten, and greasy โor spicy foods are frequent triggers that induce bloating.
